How to Do a Hip Thrust?

Steps to Do a Hip Thrust

Many people do the hip thrust incorrectly, which can do more harm than good. Here, let us learn how to do a hip thrust correctly.

1. Position yourself with your back against an elevated surface, such as a bench or box. Keep your knees bent and your feet flat on the ground.

2. The bench should be positioned right below the shoulder blades; your feet should be approximately shoulder-width apart. You can rest the elbows on the bench.

3. Keep your chin down and push through your heels until the thighs are positioned parallel to the floor. Your thighs and floor should be at a 90-degree angle.

4. Contract your glutes tightly and then come back to the starting position.

If you are a beginner, try doing 3 sets of 12 reps and once comfortable with this exercise, you can gradually progress to a higher level. You can progress to the single-leg variation of the hip thrust or start adding weights. You can use a barbell, plate, or dumbbell as a weight to make your hip thrust more intense. You can also switch to a hip thrust machine.

How to do a Hip Thrust with Weight

Here are the steps on how to do a hip thrust with barbells:

1. Place the plates on the barbell and move them towards the long side of the bench, about 4-5 feet away.

2. Sit against the bench with your back facing the long side.

3. Bend forward and hold the barbell.

4. Roll it over your toes, shins, and thighs until it reaches approximately 1 inch below your hip bones.

5. With your upper back pressed against the bench and both hands holding the bar on either side of your hips, place your feet flat on the floor while your knees must be bent at a 90-degree angle.

6. After squeezing your glutes, slowly lower your hips back down to the floor.

7. Reset your position and repeat.

Conclusion

If performed correctly, hip thrusts are one of the best exercises to add strength and size to your glutes. Hip thrusts can be done without/with props if you want to add intensity. As you take care of your fitness, remember to invest in a comprehensive health insurance plan to safeguard your finances, but, most importantly, seek timely medical attention.

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Source: myprotein.co.in, healthline.com, verywellfit.com

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on January 29, 2024